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Links We Refer To
- Dinah Mistilis Dad’s swim coach
- Endurance Nation Programs founded on High Intensity Training
- Facebook: Charleston SC Region Ironman Florida 2011
- Food Diary Online food diary that Dad uses
- Gale Bernhardt Dad’s triathlon coach
- Jeff Galloway Running
- Sea Hiker Daughter’s Swim Coaching
- Total Immersion Swimming
- Training Peaks Fitness Log software that we use
Recent Comments
- Dad on Bike Functional Threshold Power (FTP) test result: 249 Watts
- Pablo T on Bike Functional Threshold Power (FTP) test result: 249 Watts
- Dad on How I determine training intensity during a workout
- Dad on How I determine training intensity during a workout
- Simba Durio on How I determine training intensity during a workout
- Dad on S#!^ Happens
- Rich Ritchings on S#!^ Happens
- Gale Bernhardt on S#!^ Happens
- Dad on S#!^ Happens
- Dad on S#!^ Happens
- Gale Bernhardt on S#!^ Happens
- Anne Boone on S#!^ Happens
- Dad on I’m baaaaack :)
- Anne Boone on I’m baaaaack :)
- Tom Thumb on Can you change your flat bike tire in under 2 minutes?
- Scott on Post Ironman: getting fat and rusty
- Mitchell - Home Fitness Manual on Post Ironman: getting fat and rusty
- Dad on Post Ironman: getting fat and rusty
- Anne Boone on Post Ironman: getting fat and rusty
- Dad on Ironman Florida Race Report 2011: Part 3: the run
- Anne Boone on Ironman Florida Race Report 2011: Part 3: the run
- Mitchell - Home Fitness Manual on How much Intensity and Volume in a training program
- jim hayes on Try Charleston Half Ironman Sat. April 30, 2011
- Anne Boone on Happy 1st Anniversary for irondaughterirondad.com :)
- Anne Boone on Training and recovery after Ironman
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Recent Posts
- S#!^ Happens
- I’m baaaaack :)
- Post Ironman: getting fat and rusty
- Ironman Florida Race Report 2011: Part 3: the run
- Ironman Florida Race Report 2011: Part 2: the bike
- Ironman Florida Race Report 2011: Part 1: the swim
- Happy 1st Anniversary for irondaughterirondad.com :)
- Happy Birthday IronDaughter!
- Training and recovery after Ironman
- Ironman #5: 12:33:54…new PR by 24 minutes :)
- Race day morning!
- Track Your Athlete(s) …final pre-race notes
- Last training workout…done…Ironman next!
- It’s beginning to look a lot like Ironman!
- Ironman Florida forecast links
- time going fast
- another beautiful day in paradise
- beautiful day at Panama City Beach!
- One week to go…off to Florida!
- cramped week
Recently Updated Pages
- S#!^ Happens on 27th June'18
- Age Graded Race Time and Percentile on 21st September'14
- Track Your Athlete(s) ...final pre-race notes on 2nd September'13
- I'm baaaaack :) on 1st April'12
- Post Ironman: getting fat and rusty on 15th December'11
- Dad's workout metrics on 7th December'11
- Ironman Florida Race Report 2011: Part 3: the run on 27th November'11
- Ironman Florida Race Report 2011: Part 2: the bike on 26th November'11
- Ironman Florida Race Report 2011: Part 1: the swim on 26th November'11
- Happy 1st Anniversary for irondaughterirondad.com :) on 13th November'11
Archives
Categories
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Category Archives: Training
You are my hero!
I’ve just been _JAMMED_ at work this past week…and it becomes even more frantic for the next 2 weeks in advance of an annual convention that I attend every year…we announce/roll-out a lot of new programs at the convention every year, … Continue reading
Posted in Achieving Goals, Dad's Blog Posts, Training
Tagged exercise and work, you are my hero
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The best training weeks are quiet ones
As I was logging my workout today, I was reminded that the best training weeks for me are the quiet ones…not quiet in terms of workload, but quiet in terms of my training log entry…I know I’m having a good week, … Continue reading
Posted in Achieving Goals, Dad's Blog Posts, Training
Tagged executing training plan, training plan
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I’m _really_ liking these bike workouts
I’m on a Short and Fast workout protocol in the ‘Off Season” (OS) so far, following the Endurance Nation workout schedule. I have to tell you…I’m _really_ liking the bike workouts…tweaked my hamstring on the run workouts…so it’ll be a few … Continue reading
Posted in Achieving Goals, Biking, Cycling, Dad's Blog Posts, Training
Tagged bike workouts, endurance nation, FTP, Short and Fast workouts
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Testing completed…Ironman goals updated
Interesting week, with the first bike and run tests of the new season completed…and very happy with how I executed them both…particularly considering that I haven’t done a maximal speed test in quite some time…so time to re-evaluate my training … Continue reading
Posted in Achieving Goals, Dad's Blog Posts, Ironman, Ironman Florida, Racing, Training
Tagged achieving goals, Annual Training Plan, ironman, ironman goals, Racing
2 Comments
What happens if a planned workout isn’t ‘happening’
We’ve all been faced with it…a planned workout just isn’t going as planned. One idea is just to press through, and push the workout according to the original plan…generally a bad idea though from my experience…unhappy and fried body parts … Continue reading
Posted in Dad's Blog Posts, Exercise, Training
Tagged accident, sick, workout adjustment, workout not as planned
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Bike Functional Threshold Power (FTP) test result: 249 Watts
My official FTP number is 249 Watts…pretty darn good…at least higher than I was expecting 🙂 Here’s how it looks on the PowerTap download graph…the actual 42 minute test is the highlighted section after warm-up…the scale on the left that has 189 as … Continue reading
Posted in Achieving Goals, Biking, Cycling, Dad's Blog Posts, Racing, Training
Tagged endurance nation, FTP bike test, Functional Threshold Power
2 Comments
Bike Functional Threshold test today
So here it is…the beginning of the New Year…and as good a time as any to set the benchmarks to track improvement over the year…never a good time to get started…so it’s a ‘just do it’ day 🙂 Since most … Continue reading
Posted in Achieving Goals, Biking, Cycling, Dad's Blog Posts, Training
Tagged bike testing, endurance nation, Functional Threshold, Lactate Threshold, LTHR, testing
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Better not wait until January
New Year’s resolutions are only a couple of days away, but I don’t think that I can wait, so go ahead and join in 🙂 Just back from 10 days of travelling and heavy eating, drinking and general holiday cheer…with … Continue reading
Posted in Dad's Blog Posts, Exercise, Training
Tagged Exercise, holiday eating, new years resolutions
4 Comments
Do or do not. There is no try.
Do or do not. There is no try. ~ Yoda Click here for the video: http://www.youtube.com/watch?v=q3hn6fFTxeo I was reminded of this as I’m contemplating the ramp up to a training schedule that will feature, all intensity, all the time in … Continue reading
Posted in Achieving Goals, Dad's Blog Posts, Racing, Training
Tagged achieving goals, do or do not, ironman goals, Racing, there is no try, yoda
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Daughter Lisa’s secret off season primary workout
Well…I can’t tell you how I got this, but while I’ve been heavily focused on detailed planning for next year, and diet, and things like: improving my Functional Threshold Power (FTP) on the bike, my vDOT on the run, and improving … Continue reading
Posted in Achieving Goals, Dad's Blog Posts, Training
Tagged achieving goals, Annual Training Plan, exercise levels, outseason
1 Comment
2011 Season Outline
Okay…here’s how my season will generally layout….at least at this point 🙂 Beginning on Jan. 3: 14 weeks of Base/OutSeason 12 weeks, Race prep for Vancouver Half Iron, with 1 or 2 prep races 4-6 weeks, transition and general prep … Continue reading
Posted in Achieving Goals, Dad's Blog Posts, Ironman, Racing, Training
Tagged achieving goals, Annual Training Plan, exercise levels, ironman, ironman training, outseason
2 Comments
Off-season: Long and slow, or Short and fast?
For the off-season Long and Slow seems to be fading out…Short and Fast seems to be fading in. Used to be that all you read about was that the off season was for recovery and building a base with long and slow … Continue reading
Running speed: picking it up a bit
As part of a 40 minute run, I included a hilly 5K route that I have measured out by GPS from our local bar to home…okay, don’t ask, don’t tell…in 27 minutes…not all out, average 143HR, so mid Z3, and ‘steady’…HR higher going up … Continue reading
Posted in Achieving Goals, Dad's Blog Posts, Ironman, Racing, Running, Training
Tagged 5K, ironman racing, run speed testing, vDOT
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What’s it take for a 4:35:00 Ironman Marathon
Ah, the marathon at the end of the Ironman…a 26.2 mile run, after a 2.4 mile swim and 112 mile bike ride…what a whacked idea that is to start off with…who can forget Julie Moss…nobody that watched her: http://www.youtube.com/watch?v=VbWsQMabczM Ooouch. … Continue reading
Posted in Achieving Goals, Dad's Blog Posts, Ironman, Racing, Running, Training
Tagged achieving goals, ironman, ironman goals, Racing
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Swimming goal 1:15:00 for 2.4 mile swim
In an earlier Post, I noted that the Endurance Nation speed ‘cutoff’ to not have to swim during the winter was a 1:15:00 Ironman swim…well, okay, it’s not really presented that way, but the way that I like to think … Continue reading
Posted in Dad's Blog Posts, Ironman, Ironman Florida, Racing, Swimming, Training
Tagged drills, endurance nation, ironman swimming goal, outseason, Swimming, swimming goals
2 Comments